Angela Lavery

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11/08/08--07:00: Sat, Nov 08, 2008 (chan 1556062)

Ran with no expectations.  Haven't been training fast at all.  Have picked up more cardio since the marathon though--but not intensity.  This week:  Swam drills and 16x25 at 23 sec. for 50 min; stair/treadmill (10/10) for 60 min on Tuesday; Ran with group on Thursday at Julie's.  Strength trained Wednesday, Tuesday, and Thursday.    Actually was worried that I wouldn't be able to finish close to those I went with.  Stayed in a cabin with:  Dean & Kris, Cheris, Michelle, Michelle, and Julie.  We had a great time.  Drove down at 2:00.  Ate a healthy spaghetti dinner with wheat pasta, spinach salad with veggies, breadsticks, and fresh fruit.  Got to sleep around 10:00pm woke up at 6:00am.  Got to the race just in time.  Race started at 9:00am.  Beautiful weather!  Felt good, and thought I would just run how I felt.  Kept a consistent pace.  Focused on relaxing on the uphills and increasing my armswings on the downhills.  Was worried I'd fall off the pace towards the end, but felt good the whole time.  Gu'd 15 minutes before the race, at mile 5, and mile 9.  At mile 5 Kris yelled to me that there were 17 women ahead of me.  So I started picking them off one by one.  The last mile my IT band by my knee started really bothering me (which it has this past week from spinnig--first time ever).   There was a lady in front of me that was close (was in my age group), but I couldn't quite catch her.  But came in able to pick up my pace to pass two men at the finish.  Felt good after, except for my knee/IT.  Need to get a massage, and maybe just stick to riding my road bike on my trainer, as my legs are used to that bike.  We went back and showered and drove home.  I iced on the way home.  Great day.


11/09/08--07:00: Sun, Nov 09, 2008 (chan 1556062)

Rest day.  Quads are sore from the race yesterday!  Little sore all over my legs, but mostly quads.  Still feel an ache in my IT band by my knee (off and on).  Will bike easy this week, and avoid the stair stepper, and run easy to see if I can get it to calm down.  Was tired today, and took a 30 minute nap which is rare that I could fit one in.  But glad I did.  Slept good last night. 


11/10/08--07:00: Mon, Nov 10, 2008 (chan 1556062)

Woke up at 5:00am and worked till noon, then went and swam at the Treehouse for an hour.  Worked on drills then did 16x50 yards (47 sec), with 25 yards backstroke between each.  Focused on technique.  Felt good.  Legs (mostly quads and shins) still sore, but haven't felt any pain on the side of my knee from IT band.  Massaged them well yesterday, which must have helped.  What a relief!


11/11/08--07:00: Tue, Nov 11, 2008 (chan 1556062)

Woke up at 5:30am.  Had a break this morning at 8:00 so ran on the treadmill for 30 minutes keeping my HR at 165 at about 8:30-8:45 pace--felt easy.  But towards the end of the the 30 minutes started to feel an ache in my IT band by my knee again, so didn't want to push through it so got on the elliptical.  That didn't bother my leg, so I did that for another 30 minutes.  Then did a bicep/tricep workout.  Have felt like my body is trying to fight off a bug since Sunday.  One of my clients came sick today.  Hope I can keep it from escalating.  I will try to go to bed early since I have to get up at 4:30am.  Bought an IT Band velcro wrap for my leg to see if it helps.  I foam roll my legs a few times a day. Am getting a deep tissue massage on Thursday.  Will try spinning again tomorrow, run Thursday, spin or swim on Friday, and run longer on Saturday and see how my leg and immune system holds up. 

 

 




11/12/08--07:00: Wed, Nov 12, 2008 (chan 1556062)

Woke up at 4:30am. Ate, then rolled my IT band and glutes with the foam roller and tennis ball.  Am really liking my IT band support band.  Did the 5:30 spin class at Lifetime.  Asked the instructor to check my bike set up to make sure it looked right, and he tried, but I could tell from the professional bike fits I've had with my road bike, that he didn't have a clue what he was doing.  So I adjusted it the best I could (30 degree bend when straight and knee over the ball of my toes).  Class was good.  I felt really good.  Only felt a few twinges in my knees.  Did some lower body weights and core today.  Have had good energy today.  Went and had acupuncture and a back adjustment done by my chiro.  He focused on my glute and the top of my IT band.  It's been a while since I've seen him.